There is no secret about it; cardio HIIT is a very effective way to lose body fat. But some ways of doing HIIT are more effective than others. You’ve probably heard the old adage, “Don’t work harder, work smarter”. This is a great rule to follow, except when it comes to Cardio HIIT the adage would go something like this, “Work smarter and harder”. What I have for you are five secrets to help you get better results from your HIIT.

Plan your training 

As I alluded to above in the “work smarter”, you need to plan out your sessions. HIIT training is very taxing on the body so it can be easily over done. There is a few ways you can plan your sessions.


If I am planning on doing a major cut in weight, say before summer or after all the holiday eating, I might do two or three HIIT sessions a week but only for about three to four weeks. Then I will go back to a less taxing workout like regular strength training. This prevents burnout.

The other way I do my planning is to do HIIT once a week. This allows for you to train for a longer stretch before you get burnt out. I would recommend doing one HIIT session a week for a period of about two to three months and then take a month off to recover. With this you are looking more to maintain your level of fitness, where as the previous plan is more for cutting weight.

Keep workout short but intense 

HIIT training when done right is extremely hard, if your HIIT workout is taking you more then 30 minutes then you are:

1. Not training hard enough or

2. You have masochistic tendencies and should see your doctor (kidding but seriously).

When training your goal is to keep your RPE (Rate of Perceived Exertion) between a 6 or a 7 on a RPE scale of 1 to 10 (where 1 is very easy and 10 is extremely hard), if you can easily talk you aren’t training hard enough.

Keep your sessions to about 15 to 30 minutes. More is not necessarily better so keep the session short and the intensity high to get the best results.

cardio hiit2

Mix up your training 

Keep yourself interested by mixing up your routines. There are a number of ways to do cardio HIIT. You can do sprints, use an Airdyne bike, body weight, or weights.

You can also use different setups to keep yourself interested. You can mix up your tempos (work for 30 seconds rest for 30 seconds) or you can do rounds (Airdyne sprints 20 seconds to 10 Push Ups to 15 Kettlebell Swings for 10 minutes) and there is also the famed Tabata Protocol (20 seconds of all out work followed by 10 seconds rest done for 4 minutes).

All of these are effective ways to workout; keep yourself interested my changing up your routine from time to time.

Keep it simple 

Don’t make these workouts overly complex. They should only consist of one to four exercises. The simpler the better. If too complex you will end up wasting time thinking about what you need to do instead of exercising.

Going out to the field and doing simple sprints is a great way to do HIIT. Or doing Med Ball Slams and pushing a sled is also a simple effective way of training.

Keep it simple stupid. 

Find a partner 

This is the best advice I can give you if you are looking to improve on your HIIT workouts. Find a partner to workout with you. Few people have the drive to consistently do these grueling exercises without support. The two of you will keep each other accountable and also help push each other to the level of intensity that you need to be at.


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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans